This gets me to ask whether I have been hacked . For a few weeks now, both my main mbp and iPhone have been showing unexpected hangs of 1-30 seconds. I can’t find out what’s causing it - not memory pressure, not cpu load.
I am worried that the sluggishness appeared about the same time on both devices
For ios, rebooting your phone is extremely effective at removing exploits. The boot chain attestation stuff can verify the system is in a known state. If you are ultra paranoid you could enable lockdown mode which preemptively disables the entrypoints for exploits. So far I don't believe there has been any exploit which works with lockdown mode enabled.